Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
"Murph" Workout
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Ring-dips, HPC & DU (+Accessories) Workout
Metcon (time)
15-12-9-6-3 reps for time of:
Ring-dips
Hang power cleans 60/40kg
*30 double unders after each roundTimecap: 12 minutes
80 (40/40) Windmills. Break anyhow
OR
50-100 GHD sit-ups. Break anyhow
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9 min alkavalla min Workout
9min alkavalla minuutilla
- 15 2kp raaka rinnalleveto riipusta
- 10-15 boksihyppy
- 15m raskaan pallon/säkin kantaminen karhuhalauksessa
Pidä intensiteetti korkeana riveissä ja boksihypyssä
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4 x 2 min töitä ja 2 min lepo Workout
4 x 2min töitä/2min lepo
5-10 etunojapunnerrus
10-20 seinäpallo
max cal soutu -
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Metcon Workout
8 x 2min on / 2min off:
A) 3 power clean + 3 front squat + 3 bar over burpee
B) moderate pace row
C) 4 front rack reverse lunge + 4 shoulder to overhead + 12 lateral jump over barbell
D) moderate pace row/assault bike/ski
Barbell weights:
Advanced 60/42,5kg
RX 50/35kg
Scaled 40/25kg -
Hang power snatch + ohs Strength
E2MOM
hang power snatch + ohs (5+3)
- find heaviest complex in 5-7 sets